Breastmilk Storage: Everything You Need to Know

Breastmilk Storage: Everything You Need to Know

How long can breastmilk sit out? Can you reuse milk that your baby doesn’t drink? What about re-freezing? Can you do that?


The whole process of storing, freezing, and thawing breastmilk is confusing. But if you’re a pumping mama, it’s unavoidable.


Here is everything you need to know about how to properly store, freeze, and heat breastmilk.


*This post contains affiliate links. You can read my full disclosure here. It’s pretty anticlimactic.

How Long Can Breastmilk Sit out at Room Temperature?

Great question! According to the CDC, breastmilk can be stored at room temperature (77 degrees F/ 25 degrees C or cooler) for up to 4 hours.


For example, if you thought that your baby wanted more milk, but you both fell asleep for two hours before he drank from the bottle, you’re in the clear! You can still refrigerate the milk for later use.


I should note that the Mayo Clinic says that up to six hours is acceptable, assuming that the room is not particularly warm.


Clearly there is some level of flexibility here. If your house is 70 degrees and the milk is out for 4.5 hours, it’s not like it suddenly spoiled 30 min ago.


It’s always best to play it safe. If you’re a paranoid mom (no judgement here), you will probably feel more comfortable throwing it out right at the 4 hour mark.


But if you’re not a paranoid mom (again, no judgement either way), it’s not like you’re going to poison your baby by leaving it out for up to 6 hours.


You Might Like: The New Mom’s Ultimate Guide to Breastfeeding


If my baby doesn’t finish a bottle, can I refrigerate that breastmilk and reheat it later?


Unfortunately, no.


Bacteria transfers from your baby’s mouth, into the bottle, contaminating the milk.


According to pretty much every authoritative source, you need to throw the milk out after your baby drinks from the bottle.


I’m just going to throw this out there though- I don’t.


Why? Because I’m lazy, cheap, and can be laid back to a fault.


I like to live life on the edge. I do things like eat my eggs over-easy when I’m pregnant and let my kids smack their heads on the bottom of the table when they stand up.


To be clear, I am NOT saying that you should follow my lead in regards to re-refrigerating used breastmilk.


In fact, I recommend that you don’t. Health and safety guidelines recommend that you don’t.


But if you do follow my lead, I won’t judge you.



How Long Can I store Breastmilk in the Fridge?


Again, when we are looking to authoritative sources we get slightly different answers about breastmilk storage.



Regardless, they all agree that you should move it to the freezer within 3 days if you don’t plan on using it.


When storing breastmilk in the fridge, you should always place it in the back. This ensures that the temperature stays as cool as possible.


The worst place to store breastmilk is in the door where it will be exposed to frequent bursts of warm air.


Related: Best Breastfeeding Diet: What to Eat, Galactagogues, Food Allergies, and Alcohol


How long can I store breastmilk in an insulated cooler?


breastmilk storage how to store breastmilk


If you have plans to travel, or you need to pump while you are out of the house, you can safely store your breastmilk in an insulated cooler with ice packs for up to 24 hours.


If you are exclusively pumping, or want someone else to take the night shift, this is a convenient way to store breastmilk overnight.


It takes less time to heat, and saves you a trip to the refrigerator.

How Do I Freeze Breastmilk?

Freezing breastmilk is pretty easy and straight forward.


First, begin by washing your hands and your workspace.


Breastmilk storage bags are the most common option, though Milkies Milk Trays are also great.


Do not use small ziplock baggies to store breastmilk.


I’ve seen this going around on Pinterest and find it extremely stupid (though I have to admit, I almost did it when my first baby was born).


Breastmilk storage bags are thick, BPA free, and pre-sterilized for safe use.


Simply dump the expressed milk from the bottle into the breastmilk storage bag. Some women use the pumping flange as a funnel to prevent spills.


Milk should be stored in small amounts to prevent waste. Between two and four ounces per bag is ideal.


Remove as much air as possible before sealing. If using a hard plastic or glass container, leave one inch of air for expansion.


For the most efficient storage, lay flat to freeze. After the bag of milk is frozen solid, it can be propped up and stored like files in a filing cabinet.


Milkies Milk Trays are a great alternative. Each tray freezes eight 1oz “sticks” that fit into any bottle.


This enables you to thaw the exact amount that you need, without the stress of wasting milk.


How long can breastmilk be stored in the freezer?


Breastmilk can be stored for:


  • 6 months in a freezer that is attached to a fridge


  • 1 year in a deep freezer


Never store milk in the door because of the influx in temperature.


Breastmilk should always be stored toward the back of the freezer where temperature remains consistently cool.


How Do I Thaw Frozen Breastmilk?


Once you have frozen your breastmilk, there are a few different ways to thaw it out.


  • Move to the refrigerator overnight


  • Set in a bowl of lukewarm water


  • Place the bag (or bottle) under a stream of warm water


The slower you thaw breastmilk, the less fat and nutrients will be lost. This means that thawing it overnight in the refrigerator is ideal.


But sometimes your baby is hangry and you’re in a frenzy because there’s no milk in the fridge.


In that case, quickly thawing your breastmilk with warm water is perfectly safe and won’t hurt your baby in any way.


NEVER should you EVER heat up breastmilk in the microwave. Microwaving breastmilk kills its amazing antibodies, and worse- creates hot spots in the milk which can burn your baby’s mouth and throat.

How do i feed thawed milk to my baby

breastmilk storage how to feed baby frozen breastmilk

This should be intuitive, but it’s actually not. Here are some things you should know:


  • Never heat the milk in the microwave. Again, it can scald your baby’s mouth, even after it has been swirled.


  • Place bottle in a bowl of warm or hot water (or a bottle warmer), but do not use boiling water. That will kill antibodies in the breastmilk.


  • Swirl the milk to mix it. Never shake a bottle of breastmilk. Shaking breastmilk breaks down the proteins.


  • Test the temperature on the inside of your wrist. It should be lukewarm or cooler.


  • You can feed baby cool milk. There is no rule that says they have to drink it warm. In fact, if you are exclusively pumping, feeding your baby cool milk will be much easier in the long run.


  • When heating milk, only heat it once. If baby does not drink it all, it can be refrigerated and served cool within two hours (<– I fail at this one too).


Related: Pumping for NICU Twins- A Twin Mom’s Tips


How long is thawed breastmilk safe to use?


Two days. To be clear, that is two days from the time the milk is completely thawed out.


This means that if you put it in the freezer at 8pm on a Saturday night and it is thawed out by 8am on Sunday morning, the clock starts at 8am on Sunday.


Can I Re-Freeze Breastmilk?


That’s a big fat NO. The risks for contamination and bacteria growth go up substantially.


Even I won’t do that. Sorry.


Helpful tips for storing breastmilk

breastmilk storage frozen breastmilk organization

  • Store milk in small quantities. 2-4 oz is ideal to eliminate waste.


  • Label milk with date, quantity, and name of child (if child will be going to daycare)


  • When measuring quantity, use the ounces on the bottle as opposed to the bag. When you dump the breastmilk into the bag, it will almost always look as though there is one extra ounce. This is confusing when you are trying to track how much your baby eats later.


  • When freezing in a breastmilk storage bag, lay milk on a flat surface until frozen solid.


I hope this was helpful for you! Pin it or pass it on, and hit me up in the comments if I missed anything!


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Best Breastfeeding Diet: What to Eat, Galactagogues, Food Allergies, and Alcohol

Best Breastfeeding Diet: What to Eat, Galactagogues, Food Allergies, and Alcohol

Now that your little one has finally become an air-breather, you are undoubtedly looking for the best diet to provide them with the most nutritious milk possible.


Like any good mom, you want to make the best choices possible for your baby. If you stumbled across this page, it’s safe to assume that for you, that means breastfeeding.


So how much does your diet affect your milk? Do you need to eat lactation inducing foods? How can you tell if your baby is sensitive to your diet? And what about alcohol?


All of those questions and more are answered below!


*This post may contain affiliate links. That means that I make a few pennies if you make a qualifying purchase through my links in a timely manner. It doesn’t cost you anything, but it does help me spend my time providing you with resources like this instead of finding a real job. You can read my full disclosure here. It’s pretty anticlimactic.


Also, please note that I am not a doctor or nutritionist. If anything I say sounds crazy, consult a doctor or IBCLC. You should never make major life decisions off of a blog anyways.


healthy food breastfeeding diet


Many women swear that certain foods increased their milk supply, while other women have tried everything to no avail. 


Some women claim that foods high in fat increase the fat content of their milk.


Some eat pizza and pop tarts all day, and their babies are healthy, while some maintain a diet that the rest of us could only dream of, and their babies still get sick.


Instead of jumping into the rumor-mill and looking at anecdotal evidence (which will tell you anything that you want to hear), I decided to gather information from peer-reviewed medical journals.


According to recent research, the correlation between a breastfeeding mother’s diet and the composition of her breast milk still remains largely unknown.


Regardless of how intricately linked your diet and breastmilk composition are, what we do know is that aside from vitamin D, which is best absorbed by sunlight, breast milk provides everything that your baby needs for their first six months of life.


In other words, your body is so determined to put your baby first, that it will pull from its own nutrient stores if you refuse to give it what it wants.


Depletion of your nutritional stores poses long-term health risks, and will leave you feeling run down in the meantime.


The purpose of a healthy breastfeeding diet is, therefore, more for you than your baby.




Assuming you don’t want your body to steal all of your nutrient stores, it is important to establish a healthy breastfeeding diet as soon as possible.


You should aim to provide all of the vitamins and nutrients that will go into your breast milk, as well as the ones that your body needs to stay healthy and recover from childbirth.


The best breastfeeding diet is one that is nutrient-dense and diverse, encompassing all the colors of the rainbow.


Ideally, your diet should contain:

  • 3 servings of protein such as chicken, beef, lamb, eggs, or beans.


  • One or more foods that are rich in iron such as liver, beans, and lentils


  • 2 servings of fruit such as mango, guava, or pears


  • Foods that are high in healthy fats such as nuts, seeds, and avocado.


  • ½ oz of water for every pound of body weight + 1 glass for every caffeinated drink


If it’s too hard to consume that much food, try to hit two birds with one stone by eating foods that fit into more than one category.


For example, eating a serving of beans will provide you with both protein and iron. Sweet potatoes are both a complex carbohydrate and a colored vegetable. Collard greens are packed with calcium in addition to being the obvious: a leafy green. 



If you maintain a healthy diet like this, your body will be able to produce enough milk for your baby without tapping into your reserves.


A healthy diet is also the biggest factor to shedding baby weight. Exercise all you want, but if you have a crap diet, that belly is not going to shrink.


And who says you can’t have cheat days? You just made a freaking human, and now your body is sustaining it. If anyone deserves a cheat day, it’s you.


You might like: The New Mom’s Ultimate Guide to Breastfeeding


The healthier you eat throughout the day, the less impact that pint of Ben and Jerry’s will have on your thighs.




  lactation inducing foods galactagogues lactogenic herbs   A galactagogue (from the Greek word “galacta,” meaning milk) is any food, drug, or herb that is used to increase a mother’s milk production.   Galactagogues have been used for centuries, and vary from region to region around the world.   Every culture has its own popular galactagogues, though few have undergone enough research to confirm their milk making properties.   Many are consumed in the form of tea or supplements, while others are added to dishes to enhance their health value. Some, such as oatmeal, are a meal of their own.   It’s never a bad idea to incorporate galactagogues into your menu. Many of them can be seamlessly incorporated into a healthy breastfeeding diet.   Examples of this are oatmeal with flax seed for breakfast or a salad with chickpeas, avocado, nuts, and chia for lunch.   Certain herbs are most often taken as supplements. These herbs include fenugreek, fennel, goat’s rue, and blessed thistle.   Whether you need to take supplements like these depends on if you truly have a low milk supply.   The American Pregnancy Association has some great information to determine if you have a low milk supply.   If you do in fact have a low milk supply, seek proper care for your baby before anything else.   Recent teachings that every mother has the ability to meet the nutritional needs of her baby have had devastating consequences, including infant hospitalization and death.   After ensuring that your baby’s needs are met, load up on supplements such as Let There Be Milk and teas like Pink Stork Lactation, while adding pumping sessions after nursing your baby.   Herbal galactagogues should not be necessary for daily, long-term use, but if you find them useful, there is no reason that you should need to stop.   Check out this great list of 57 lactogenic foods here!    

Food Sensitivities and Allergies

If you have been scrolling through Pinterest lately, you are probably under the impression that everything you eat will give your baby and upset tummy.


Milk, broccoli, beans, nuts, wheat, you name it. At the end of the day, you are probably wondering what the phuk you can eat.


Truthfully, the vast majority of breastfed babies will won’t have any adverse reactions to their mother’s diet.


Food sensitivities and allergies aren’t something that you need to navigate your entire life around in preparation for your baby.


If something in your diet doesn’t sit well with your little one, they will tell you in their own way.


Signs of a food sensitivity or allergy are:

  • Unusual fussiness

  • Excessive spit up or vomit

  • Rash or eczema

  • Dry skin

  • Congestion

  • Diarrhea or loose, watery stools (how in the hell we are supposed to know the difference between this and normal breastfeeding poops is anybody’s guess)

  • Traces of blood or mucus in stool


The most common allergen is by far dairy. Cow’s milk contains a specific protein that some babies struggle to digest. When a mother consumes dairy, it passes into her breast milk.


If you notice any of these symptoms, eliminate dairy from your diet to see if you notice a change in your baby.

Related: Formula, Pumping, and Breastfeeding: Amanda Shares Her Story


You should see changes within 3 days, however if it is a true dairy allergy, it could take up to 4 weeks for the protein to completely leave your system. This means that some of the symptoms in your baby may persist to some degree.


If you are able to rule out a dairy allergy, an elimination diet is the next step to find the source of the problem.

The Elimination Diet

What is the elimination diet?

The elimination diet is a diet that eliminates all high-allergen foods at once, then slowly reintroduces them one at a time to find out which particular allergen is causing adverse reactions.


Why should you use an elimination diet?

Because the process of eliminating one food group at a time to find out if works is painstakingly slow, and both you and your baby must deal with the effects of the allergen until it is discovered.


An elimination diet is the quickest, most effective way to pinpoint the source of your baby’s tummy problems.


Dr. Sears happens to have the best resource that I can find for how to implement an elimination diet while breastfeeding.


If you have ruled out a milk sensitivity, head on over to his website to find out how to take the next step in diagnosing the source of your baby’s belly problems.


Is it Safe to Drink Alcohol While Breastfeeding?

drinking alcohol breastfeeding 

You just spent 9 months avoiding alcohol. Is it time to unwind with a glass of wine yet? Or will you have to pump and dump all of your precious milk?


I am more than please to tell you that yes, you can drink again, and you don’t need to throw out your breast milk!


And all the mothers said, “Amen!” 


Alcohol enters and leaves your breast milk in the same manner that it does your blood.


The general rule of thumb is that if you are sober enough to drive, you are sober enough to breastfeed.


That means that pumping and dumping is just a sad waste of your precious liquid gold.


The best way to make the most of your time is to drink immediately after nursing. This will give you a 2-3 hour window to unwind with your beverage of choice, and let it wear off before your baby is ready to eat again.


If you are unsure about the alcohol content of your milk, these breastmilk alcohol testing strips can help put your mind at ease.




The best thing for you is the best thing for your baby.


A healthy breastfeeding diet will help you recover from childbirth and give you the energy that you need to care for your new baby.


Food sensitivities and allergies are rare, but they do happen, so it’s important to know the warning signs.


While galactagogues are helpful, they are not always needed in herbal form.


Moderate alcohol intake is perfectly fine, especially when timed appropriately.


Enjoy motherhood. If you aren’t happy, figure out what you need to do to find balance.


There’s no need to make yourself miserable over breastfeeding. Contrary to popular belief, recent studies show that long term, it doesn’t make that much of a difference anyways.


Good luck! And don’t forget to snag your  FREE breastfeeding diet checklist.





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9 Tips to Relieve Back Pain from Breastfeeding

9 Tips to Relieve Back Pain from Breastfeeding

Did anyone else feel like they were hit by a truck after giving birth? Seriously, the cramps and fatigue afterward are the worst.


If growing a baby and delivering it isn’t brutal enough on our bodies, we then carry and feed this child around the clock, which is also labor-intensive.


Neck and back pain is one of the most common complaints from mothers of newborns, and a lot of it is associated with breastfeeding.


Personally, I can’t speak much to bottle feeding. I have mainly breastfed my babies. But I have heard that bottle feeding has similar effects on your neck and back. You are still leaning over a child for countless hours a day, resulting in significant pain.


I went through excruciating back pain while breastfeeding my first baby. After much blood, sweat, and tears 2+ years of nursing my children, I think it’s sufficient to say that I have learned a lot.


Let’s dive in!


*This post contains affiliate links. You can see my full disclosure here.

Core Strength


You might be surprised to learn that much of the pain surrounding breastfeeding stems from having a weak core.


Your core is the band of muscles that wrap around your abdomen- not just your abs. This band of muscles is responsible for stabilizing your entire body and keeping you safe from injuries.


Without good core strength, we are prone to back pain, abdominal weakness, poor balance, loss of bladder control, pelvic weakness, and sexual dysfunction.

Diastasis Recti

Have you ever heard of diastasis recti? Diastasis recti is a condition in which your abdominal muscles split apart, weakening your core.


It is caused by excessive pressure on the abdominal wall (like…um, a growing baby). So unsurprisingly, it is most common among pregnant women. In fact, about two thirds of all pregnant women will develop it.  

I first learned about diastasis recti from Beth Learn over at Fit2B Studios. She is a mamma, fitness instructor, and powerhouse of knowledge.


Beth and a team of physical therapists are dedicated to creating “tummy safe” workouts for moms.


She explains that a lot of the exercises we typically think of for strengthening our cores, such as crunches, can actually weaken our core if we have diastasis recti.


A key element to relieving back pain is to restore your core.

If you are unsure if you have diastasis recti, here are step-by-step instructions to check.

If you have a weak core, it is difficult to maintain good posture. And likewise, if you have poor posture it is difficult to maintain a strong core. It’s a vicious cycle.


Both are essential to alleviate back pain that comes from nursing babies.



Here are my top 9 tips on how to break the cycle, strengthen your core and correct your posture so you can finally breastfeed without pain.


#1 Bring Baby Up to You


If at all possible, don’t hunch over when nursing your baby! This is the golden rule of breastfeeding. When you hunch over to put your breast in Baby’s mouth, you are forcing your back into a compromised position for hours a day.


The #1 way to reduce back pain from nursing is to bring baby up to you. You should be bringing your baby up high enough to keep your back straight while nursing. Ideally, good posture should be maintained at all times.


You can do this by supporting your gaby with your arms, pillows, or a specific nursing pillow.


But, this is easier said than done, especially in the early days of nursing when it’s often difficult to establish a good latch.

Both of my daughters demanded that I dangle and drop my boob into their mouth to get them to hold on.


If your baby refuses to latch when being held up to you, a helpful trick is to bring them up to you after latching them onto the breast.

That brings me to tip #2.



#2 Use a Proper Nursing Pillow


Having the right nursing pillow can make or break your back. There are a lot of nursing pillows on the market. Popular nursing pillows include the Boppy, My Brest Friend, and the Infantino Elevate.


Personally, I’ve tried all three, and I would only recommend My Brest Friend.


Here’s why:

The Boppy does not enable you to adjust the height. I constantly found myself leaning over my baby for the entire nursing session, or shoving extra pillows under her head. Sometimes both.

It was a pain in the butt to get set up with a boppy and additional pillows for every single nursing session.


That experience lead me to buying the Infantino Elevate. At first glance, it looks great because of how adjustable the height is. After all, that was my number one frustration with the Boppy.

But it has a huge flaw- it doesn’t fit snugly to the mother, so Baby easily rolls between Mom and pillow! I didn’t even know that could be a problem until I bought it.

I tried using it after bringing my second daughter home from the hospital, and found it incredibly frustrating. It is currently gathering dust in a dark corner of my house.


Then I tried My Brest Friend.

My Brest Friend snaps around your waist securely, enabling you to choose how high or low you want to position your baby, while the lower back support helps you maintain good posture.


This keeps you from hunching over, and keeps the baby from rolling around.


It can even be tightened securely enough to walk around the house while supporting the weight of a newborn.



An added bonus is a pocket to stash your water or snacks!


This nursing pillow is hands-down the best one on the market right now.



#3 Mind Your Posture


After growing and carrying a baby for 9 months, your body is going through significant adjustments that affect your posture.


Your center of balance has been thrown off, your ligaments have been stretched beyond belief, and the hormone relaxin is still coursing through your veins.


It’s HARD to maintain good posture when you’re nursing a baby for hours a day, every day.


Beth Learn created a whole course dedicated to learning basic movements that protect and strengthen your core in your day-to-day activities. She calls this course the “Foundational 5.” I highly recommend it.


There are all sorts of movements that we make subconsciously that affect our back, neck, and core in negative ways. Did you know that the way you sit up from a lying position can worsen your diastasis recti if done incorrectly?!


A few pro tips that I have picked up along the way are: 

  • Keep your shoulder blades together as much as possible.
  • As hard as it is to look away from your precious baby, take a few moments to tilt your head back and stretch out your neck while nursing.
  • Keep your back straight as much as humanly possible. Squat and bend at the knees instead of bending your back.
  • Stretch in small increments throughout the day.



#4 Exercise


If you’re anything like me, during the last months of pregnancy (and the first, and maybe even the middle), exercise is just not going to happen.


And those days with a newborn? Hahaha. That’s cute. You can find me sleeping every chance I get. No way in hell will I be found doing any form of exercise beyond walking the halls with a screaming baby.


But exercise is essential to alleviate back pain. And exercising correctly is crucial.

Remember all that stuff about diastasis recti? Yea, it’s going to affect your workout routine significantly.


If you don’t exercise correctly, you can put more pressure on your abdominal muscles, resulting in a bigger abdominal split, a weaker core, and a bigger “mommy pooch.”

That is why some moms find their bellies growing rather than shrinking when they exercise. Talk about discouraging.


Beth has over 200 videos designed specifically for pregnant women and mothers. They range from 10 minutes to an hour, and can be done in your living room.


I have personally done a lot of the workouts and really love them. If I’m low on time and energy, there are tons to choose from. And if I want to get my butt kicked, there are options galore.


Kimmy Smith also has a great video with 5 exercises that she has hand picked to help alleviate back pain for nursing mothers. It is definitely worth checking out.



#5 Yoga


Doing yoga in the morning is a great way to prime your body to maintain good posture throughout the day.


I highly recommend taking a look at this article by Ann Pizer, a yoga teacher in NYC.


Ann has amazing tutorials on 8 poses that she suggests specifically for breastfeeding mothers. Poses include cat-cow, sphinx, bridge, and extended triangle. Trust me, you will want to check it out.


And again, shout out to Beth Learn. She has tons of great yoga videos, ranging in time and intensity. All are safe for diastasis recti.

#6 Belly Binding


Belly binding, or splinting, has multiple benefits. By belly binding alone, I brought my baby belly almost completely back to normal in 2 weeks! But that’s a story for a different day.


In regards to relieving back pain, belly binding offers phenomenal back support, which keeps you from slouching. It also helps you pull in your core, which is essential for good posture and increasing core strength.


There are several items that you can use for belly binding: a bengkung, velcro wrap, and corset.

I find that the bengkung looks intimidating and bulky. I haven’t tried it, so I can’t give an honest review, but I mainly see women wearing them over their clothes, which is not really my thing.


I have used a velcro wrap, but I’m not a big fan. The main reason that I don’t like using a velcro wrap is because it always looks funny under my t-shirts. That being said, I DO use them immediately after having a baby. They offer more flexibility in size before I can fit into a corset.


Then there is the corset. These are great because you can wear them under your clothes, and nobody can tell. They help you look great, shrink your belly, and stand up straight. It’s a win-win-win.




A nice little bonus is that they make your bust look amazing.


The one that I use and highly recommend can be purchased on Amazon.

#7 Chiropractic Care


Chiropractic care is like country music- you either love it or you hate it. Personally, I love it, but my husband hates it. We both have our reasons, and both are valid.


If you love going to the chiropractor, or are at least open to it, it can do wonders to ease your back pain.


On more than one occasion I have called my chiropractor in tears, begging to be seen that day. And he has never let me down. I have gone from crippling pain to floating on clouds in a matter of seconds.


If you aren’t working on the root issues- a weak core and poor posture, you will forever be going back to the chiropractor.


But if you are in a lot of pain, I suggest giving it a shot.


#8 Get a Massage


This is the most desirable way to relieve back pain from breastfeeding. Who doesn’t like a good massage?


But relying on your partner to give you a massage will only go so far. Maybe your hubs has to travel for work, leaving you in pain for days. Or maybe he has lame excuses, making you resentful.


If and when you can get a massage, go for it! When you’re sacrificing your body for hours a day to feed a child, you deserve a massage.


But when that’s not an option, rolling on a tennis ball or lacrosse ball can be extremely helpful. Personally, I favor lacrosse balls because they are firmer, providing a more deep-tissue massage than a tennis ball.


I even sleep on a lacrosse ball when my muscles are especially tight or bothersome.

#9 Use an Inversion Table


An inversion table lets you recline securely to relieve pressure on your back. You are in control of how much you want to recline, and for how long.


You can start out with a slight tilt, or go completely upside down!


If you are interested in buying one, I recommend trying one out first to know if it will be helpful for you. Some people experience significant pain relief. Others experience very little, if any.



Using an inversion table provided me with so much pain relief when I was nursing my first daughter, that I refused to fly back to Thailand without one. We looked more than a little ridiculous carting it through the airport.


But after my daughter began sitting up to nurse, the inversion table didn’t make as big of a difference.


Now that I am nursing another newborn, I find it to be extremely useful again.



Well, there you have it! Those are my top 9 tips to relieve back pain for breastfeeding mothers. What works for you? Do you have any other tips? Comment below to share!


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